It’s important to record your weight lifted and reps in every routine so you know the proper weight

to use next time.
So print this workout log, place it with your workout DVD’s, log your stats, and watch how much stronger you get!

Sumo Squat with Hip Lift

W______ R______

W______ R______

W______ R______

W______ R______

Lunge with Posterior Fly

W______ R______

W______ R______

W______ R______

W______ R______

Push-up with Leg Lift

R______________

R______________

R______________

R______________

Dead Lift with Posterior Fly

W______ R______

W______ R______

W______ R______

W______ R______

Lunge with Core Rotation

W______ R______

W______ R______

W______ R______

W______ R______

Bench Press and Leg Lower

W______ R______

W______ R______

W______ R______

W______ R______

Squat with Side Bend

W______ R______

W______ R______

W______ R______

W______ R______

Fwd-Lean Lunge w/ Dbl Arm Post. Fly

W______ R______

W______ R______

W______ R______

W______ R______

Chest Fly with Hip Lift

W______ R______

W______ R______

W______ R______

W______ R______

Sumo Squat with Bicep Curl

W______ R______

W______ R______

W______ R______

W______ R______

Lunge with One-Arm Tricep Extension

W______ R______

W______ R______

W______ R______

W______ R______

Dead Lift Row

W______ R______

W______ R______

W______ R______

W______ R______

Sumo Squat with Overhead Tricep Ext. W______ R______

W______ R______

W______ R______

W______ R______

Dead Lift with Double Row

W______ R______

W______ R______

W______ R______

W______ R______

Bowler’s Lunge with Single-Arm Row

W______ R______

W______ R______

W______ R______

W______ R______

Bicep Curls with Abductor Balance

W______ R______

W______ R______

W______ R______

W______ R______

Forward-Lean Lunge with Double Row

W______ R______

W______ R______

W______ R______

W______ R______

Triple-Threat Push-Ups

R______________

R______________

R______________

R______________

Sumo Squat with Overhead Press

W______ R______

W______ R______

W______ R______

W______ R______

Lunge with Calf Raise

W______ R______

W______ R______

W______ R______

W______ R______

Squat with Lateral Raise

W______ R______

W______ R______

W______ R______

W______ R______

Lunge with Frontal Press

W______ R______

W______ R______

W______ R______

W______ R______

Squat with Calf Raise

W______ R______

W______ R______

W______ R______

W______ R______

Sumo Squat with Delt Raises

W______ R______

W______ R______

W______ R______

W______ R______

Squat with Double Overhead Press

W______ R______

W______ R______

W______ R______

W______ R______

Lunge with Lateral Raise

W______ R______

W______ R______

W______ R______

W______ R______

Sumo Squat with Calf Raise

W______ R______

W______ R______

W______ R______

W______ R______

W______ R______ W______ R______ W______ R______ W______ R______ V-Press Biceps W______ R______ W______ R______ W______ R______ W______ R______ Single-Leg Squat W______ R______ W______ R______ W______ R______ W______ R______ Overhead Tricep Extention W______ R______ W______ R______ W______ R______ W______ R______ Hammer Biceps W______ R______ W______ R______ W______ R______ W______ R______ Heel Squats W______ R______ W______ R______ W______ R______ W______ R______ Push Ups R______________ R______________ R______________ R______________ Standard Overhead Press W______ R______ W______ R______ W______ R______ W______ R______ Single-Leg Lunge W______ R______ W______ R______ W______ R______ W______ R______ Standing Reverse Fly W______ R______ W______ R______ W______ R______ W______ R______ Standing Arnold Press W______ R______ W______ R______ W______ R______ W______ R______ Single-Leg Dead Lifts W______ R______ W______ R______ W______ R______ W______ R______ Bent Over Lat Raise W______ R______ W______ R______ W______ R______ W______ R______ Frontal Shoulder Press W______ R______ W______ R______ W______ R______ W______ R______ Single Leg Tap Lunges W______ R______ W______ R______ W______ R______ W______ R______ Lateral Delt Raise W______ R______ W______ R______ W______ R______ W______ R______ Sumo Squat W______ R______ W______ R______ W______ R______ W______ R______ Single-Arm Row W______ R______ W______ R______ W______ R______ W______ R______ Chest Fly W______ R______ W______ R______ W______ R______ W______ R______ Bowler Lunge W______ R______ W______ R______ W______ R______ W______ R______ Double-Arm Bent Over Row W______ R______ W______ R______ W______ R______ W______ R______ Bench Press W______ R______ W______ R______ W______ R______ W______ R______ Single-Leg Sumo Squat W______ R______ W______ R______ W______ R______ W______ R______ Reverse-Grip Bent-Over Row W______ R______ W______ R______ W______ R______ W______ R______ Long-Arm Pullover W______ R______ W______ R______ W______ R______ W______ R______ .Standard Bicep Curl W______ R______ W______ R______ W______ R______ W______ R______ Standard Squat W______ R______ W______ R______ W______ R______ W______ R______ Single-Arm Bent-Over Tricep Ext.

Single Leg Lift W______ R______ W______ R______ W______ R______ W______ R______ Single Hamstring Curls w/ Lat Raise W______ R______ W______ R______ W______ R______ W______ R______ Runner’s Lunge w/ Double-Arm Row W______ R______ W______ R______ W______ R______ W______ R______ Lateral Raise with Abduction W______ R______ W______ R______ W______ R______ W______ R______ Plank with Single-Arm Row W______ R______ W______ R______ W______ R______ W______ R______ Reverse Lunge .Dbl Tri’s W______ R______ W______ R______ W______ R______ W______ R______ Bicep Curl with Hamstring Curl W______ R______ W______ R______ W______ R______ W______ R______ Plank with Single Tricep Extention W______ R______ W______ R______ W______ R______ W______ R______ Reverse Lunge .Abduction W______ R______ W______ R______ W______ R______ W______ R______ Army Crawl R______________ R______________ R______________ R______________ .Singel-Calf Raise.Lateral Raise W______ R______ W______ R______ W______ R______ W______ R______ Posterior Deltoid Raise with Leg Lift W______ R______ W______ R______ W______ R______ W______ R______ Squat with Dbl-Arm Anterior Delt Lift W______ R______ W______ R______ W______ R______ W______ R______ Squat with Cross-Body Chop W______ R______ W______ R______ W______ R______ W______ R______ Reverse Lunge and Arnold Press W______ R______ W______ R______ W______ R______ W______ R______ Chest Fly with Hip Lift W______ R______ W______ R______ W______ R______ W______ R______ Kneeling Overhead Press & Crunch W______ R______ W______ R______ W______ R______ W______ R______ Push-up Side Planks R______________ R______________ R______________ R______________ Dead-Lift Frontal Press W______ R______ W______ R______ W______ R______ W______ R______ Traveling Push-ups W______ R______ W______ R______ W______ R______ W______ R______ Chest Fly .Dbl-Arm Bicep Curl W______ R______ W______ R______ W______ R______ W______ R______ Supine Tricep W______ R______ W______ R______ W______ R______ W______ R______ Sumo Squat Calf Raise w/ Bicep Curl W______ R______ W______ R______ W______ R______ W______ R______ Sumo Squat Anterior Delt Lift W______ R______ W______ R______ W______ R______ W______ R______ Double-Arm Row . Bicep Curl W______ R______ W______ R______ W______ R______ W______ R______ Tricep Push-ups R______________ R______________ R______________ R______________ Split Lunge with Biceps W______ R______ W______ R______ W______ R______ W______ R______ Stationary Runner’s Lunge .

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